My name is Mark Vinci and I began my exercise & workout career in 1982 when I was 17 years old. I slightly trained before that to get stronger for basketball. When basketball ended I jumped head first into weightlifting. I trained 365 days in a row my first year for 2 hours a day, I was flowing with testosterone and motivation.

I totally loved the fact that through hard work I could completely change my physique. I put on 40lbs my senior year, which I was convinced it was all muscle, who the hell new about body fat levels in the 1980’s. My bench press went from 135 to 315 in about 2 years; my family and me figured I was the healthiest person around from all the working out I was doing.  

As the years rolled on I never stopped weightlifting, I still trained 7 days a week, but I was getting to the point where I had to take a couple weeks off spread out through the year. I didn’t want to but I was incurring some pretty bad. Overuse joint pain. In 1989 I had to give blood for a Life Insurance policy.  I was like whatever bring it on I have absolutely no health issues.
 

This was my wakeup call; I began to reevaluate my entire methods of training and eating. I got every magazine and book on weightlifting & nutrition I could get my hands on to see how I was messing myself up so bad. I began to learn about Protein Fats & Carbohydrates. I began to realize that training for 2 hours a day is not in my best interest. My shoulders were hurting so much I could barely do 1 push up without being in excruciating pain. As I began to change my ways of eating and working out it slowly began to make sense to me. In 1990 I began to chart all my calories fat and carbs, and as a result I started to like the cut up look. As time went on I got carried away with the entire low Carbohydrate thing and I was loosing too much muscle along with body fat. 

In the 1990’s bodybuilders learned way before anyone the trick of limiting carbs to increase fat loss.  As I became leaner and leaner I decided to have my wife take some pictures of me to evaluate my physique. Well, I did get my body fat levels way down but in the process I lost a ton of muscle, I looked like a marathon runner after he just trained for the Boston Marathon, something I TOTALLY did NOT want. I learned yet another lesson that restricting calories and carbs too much is also unhealthy.  At this point in my life I was not feeling to well, I was getting more colds and flu sickness then normal. As I continued my learning experience I began to really get into the nutrition part, I noticed that so many changes to my physique were so strongly correlated with what I was putting in my mouth.

Around 1995 I think I finally realize out how to actually eat and train to be muscular, leaner & HEALTHIER.  I began to really get into correct calorie consumption, Good & bad fats, carbohydrates {starches, sugars, cellulous} Sodium & potassium, blood sugar levels, EVIL CARBS, meal timing, blood pressure & how to accurately measure body fat levels.  I learned the magic of clean food; clean food is NATURAL {NON-PROCESSED}, meats, produce and nuts. I learned the hard way that low carb and low fat foods are pure crap loaded with preservatives and additives that aid in body fat.  I learned that anything from the supermarket in a fancy colored bag or box will make you fatter and unhealthier.  The bottom-line is that if you can grab a big hunk of fat on your belly or thighs YOU ARE NOT A HEALTHY PERSON. ARE YOU HEALTHY. CLICK HERE TO TAKE MY PERSONAL EVALUATION? It doesn’t matter how much you can lift or how much cardio you do, if you aren’t taking care of business at the dinner table your only fooling yourself. 

Food controls so much of your body’s functions. I honestly believe that through proper food intake & proper resistance exercise you control 95% of your own health status. I learned through many failures what food and proper exercise could actually do for the body. My most recent blood work done was in the spring of 2004 with outstanding results.

Diets DON’T work, when a person goes on a calorie-restricted diet they temporarily loose fat but they also loose MUSCLE, and losing muscle is exactly what you DON’T want to accomplish. The key to a proper program is not just 1 thing; it’s doing a bunch of things right to improve your current condition and most important you’re HEALTH. Every program should include some type of resistance exercise to increase muscle, which in turn burns more calories at rest.

I’m not a huge fan of aerobics {Cardio}, over done cardio stresses the body, which in turn begins to break down muscle tissue when overdone. The above photo of me was at 4.8% body fat I got down to with very, very little cardio. I believe 3~4 20 minutes sessions a week is sufficient, unless training for a bodybuilding show, which a bit more might be needed depending on the persons age. I’m positive that 99% of most people don’t eat enough natural foods such as vegetables, fruit, fiber and good old meat. These are the staples that should be the majority of the food you ingest. Everyone should be getting at least 30 grams of fiber a day, which I believe is to low. 30 grams of fiber = 8 bowls of oatmeal or 8 healthy servings of fruits and veggies, I don’t know of anyone who consumes 30 grams of fiber.

To really boost your health it is a must to consume small meals every 3 hours that start with protein. New research indicates that meals that combine CARBOHYDRATES WITH FATS are the best way to add adipose tissue {FAT} to your body. The latest research tells us to consume meals either with protein & healthy fats OR protein and carbs.  I feel the key to a healthy eating plan is to include Veggies and some fruits to the majority of your meals.  I believe millions of $$$$ are wasted every year on vitamins and supplements. Most of the vitamins never make it past the liver, the best way too get your vitamins, minerals and ANTIOXIDENTS is from vegetables and some fruit. 

 I don’t want to bore you with the amount of studies I read on how important eating your vegetables is for your health.  No matter what your goals may be strength gains, fat loss, muscle gain, loose weight, and lower cholesterol whatever it may be the body will not cooperate unless it is firing on all cylinders. Bottom line if you want positive changes to your physique you MUST feed it properly to become healthy to allow changes to take place.  Does all this work because that’s what the studies indicate, hell NO, I know this way works because I adhere to it almost every day of my life. In the past 5 years I have had probably 3~4 colds, the flu 1 and that is it. I don’t think I have ever had a headache other than from a hangover.  Before I started eating this way I would have 2~3 colds a year and I would suffer from the flu at least once a year. 

I never really get tired and I usually have to force myself to go to bed at night.  I currently consume 30~40 grams of protein 6~7 times a day. I ingest 6~7 servings of vegetables especially broccoli, 1 serving fruit, 1 yam, 1 potato, almonds, flax seeds, cashews, pistachios, Cold pressed Organic Extra Virgin Olive oil, Flax oil, 1 pack of salmon, oatmeal with mixed berries and 1 gallon of water every single day.  During the winter months I have some cheat meals on Sunday’s, which is basically whatever I, want pizza, sauce & pasta, deserts, anything.  This I know is extreme; I would never start someone off by trying this meal plan to start off UNLESS they are extremely serious and motivated to make some serious changes. I have done many meal plans for people over the years and have learned that being to strict right off the bat is just setting them up for failure. I believe in letting people pick their own foods from MY list.

I then break it down for them. Most diet coaches or personal trainers just copy diet and training routines from a book. This I feel is complete nonsense, every person is different, most of these copied programs are great if your 19 and have no job and have countless hours to be fixing all these meals. In real life with kids and family’s most people put their own eating habits as a last priority. I feel that is not only foolish but also selfish, yes selfish, people need to learn to take care of themselves so they can take care of their families.     

When I set up a meal plan for a client they fill out a questioner about their daily routines, when they do & don’t have access to cook meals.  I learn about all their goals and basically every thing I need to know about them to design a complete successful meal plan that they can follow. Most of my meals are quick and easy to prepare. I have learned through experience that cooking every meal is basically impossible if you have a job, family and kids.  My meal plans are from foods YOU pick from MY list of foods.  I then set up your daily routine for every meal; I list every meal and time to eat it.  If you become bored with the meals you can access my Meal Options and choose from many different meal options.     

 Exercise routines are designed the same way starting with a questioner, stating current health, goals, where you workout or will workout & equipment available. I then design the best routine to reach the goals they desire. My exercise plans are also training logs you fill in as you workout, if your serious about improving you MUST keep a workout log. I have a wide range of clients from the over 50 years old to the advanced athletes.  

CLICK HERE for a Personalized Complete Program for you